Although many foods are rich in protein, you may find protein powders to be beneficial, particularly if you're active. Protein powders are rich in protein but low in fat and carbohydrates and don't require refrigeration, so they can be convenient sources of nutrition if you're on the go. Protein powder can be used for a variety of fitness and dietary goals, but you should consult a doctor prior to consuming any supplements.
Fat Burning
Protein powder is often used for muscle gain, but it can be used to encourage weight and fat loss as well. The type of protein powder that you use for this pursuit can make a difference. Research published in the March 2011 issue of "The American Journal of Clinical Nutrition" found that whey protein enhanced fat burning more than other types of protein powder. Whey protein contains 110 calories per serving, so it's suitable for low-calorie diets.
Increasing Growth Hormone Release
Growth hormone is a powerful hormone that can enhance your body composition as it promotes muscle gain and lipolysis, or fat loss. According to a study from the July 2008 edition of the "European Journal of Endocrinology", consumption of soy protein powder can enhance growth hormone release. However, this effect appears to be mitigated by the addition of carbohydrates and fats, so consuming the protein powder mixed with water, rather than milk, may be optimal.
Increased Muscle Mass
Protein powder is rich in amino acids, the building blocks of muscle tissue, so when used in conjunction with an exercise program, it can aid in the growth of muscle mass. According to research from the June 2010 issue of "Nutrition & Metabolism", whey protein powder can be ideal for increasing muscle mass because it contains essential amino acids and enhances muscle protein synthesis.
Increasing Strength
Using protein powder may help you increase your strength when combined with resistance training workouts. According to the September 2010 issue of "Journal of the International Society of Sports Nutrition", consuming protein powder after workouts can enhance muscular strength compared to carbohydrate powder.
References
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson, et al.; March 2011
- Livestrong.com MyPlate: Calories in Perfect Whey Protein Chocolate
- "European Journal of Endocrinology"; Somatotropic Responses to Soy Protein Alone and as Part of a Meal; A.J.A.H. van Vught, et al.; July 2008
- "Nutrition & Metabolism"; Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy: A Case for Whey Protein; J.J. Hulmi, et al.; June 2010
- "Journal of the International Society of Sports Nutrition"; Whey Protein Isolate Attenuates Strength Decline After Eccentrically-Induced Muscle Damage in Elderly Individuals; M.B. Cooke, et al.; September 2010
Member Comments